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  6. Black turtle bean vs. Peruvian groundcherry

Black turtle bean vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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The main differences between Black turtle bean and Peruvian groundcherry

  • Black turtle bean is richer in Iron, Vitamin B1, Phosphorus, Calcium, and Vitamin B2, yet Peruvian groundcherry is richer in Vitamin C, and Vitamin B3.
  • Daily need coverage for Iron from Black turtle bean is 96% higher.
  • Black turtle bean contains 18 times more Calcium than Peruvian groundcherry. Black turtle bean contains 160mg of Calcium, while Peruvian groundcherry contains 9mg.

Food types used in this article are Beans, black turtle, mature seeds, raw and Groundcherries, (cape-gooseberries or poha), raw.

Infographic

Black turtle bean vs Peruvian groundcherry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black turtle bean
Black turtle bean
9
:
1
Peruvian groundcherry
Peruvian groundcherry
Contains more Calcium +1677.8%
Contains more Iron +770%
Contains more Phosphorus +1000%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Peruvian groundcherry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 0% 18% 0% 0% 0% 0% 0% 0%
Contains more Calcium +1677.8%
Contains more Iron +770%
Contains more Phosphorus +1000%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black turtle bean
Black turtle bean
8
:
3
Peruvian groundcherry
Peruvian groundcherry
Contains more Vitamin B1 +718.2%
Contains more Vitamin B2 +382.5%
Contains more Vitamin A +4135.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +43.2%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Peruvian groundcherry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 0% 0% 37% 28% 10% 53% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +718.2%
Contains more Vitamin B2 +382.5%
Contains more Vitamin A +4135.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +43.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Peruvian groundcherry
Peruvian groundcherry
Contains more Protein +1018.4%
Contains more Fats +28.6%
Contains more Carbs +464.7%
Contains more Other +350%
Contains more Water +676.4%
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Peruvian groundcherry
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
Contains more Protein +1018.4%
Contains more Fats +28.6%
Contains more Carbs +464.7%
Contains more Other +350%
Contains more Water +676.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Peruvian groundcherry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Peruvian groundcherry Opinion
Net carbs 47.75g 11.2g Black turtle bean
Protein 21.25g 1.9g Black turtle bean
Fats 0.9g 0.7g Black turtle bean
Carbs 63.25g 11.2g Black turtle bean
Calories 339kcal 53kcal Black turtle bean
Sugar 2.12g Peruvian groundcherry
Fiber 15.5g Black turtle bean
Calcium 160mg 9mg Black turtle bean
Iron 8.7mg 1mg Black turtle bean
Magnesium 160mg Black turtle bean
Phosphorus 440mg 40mg Black turtle bean
Potassium 1500mg Black turtle bean
Sodium 9mg Peruvian groundcherry
Zinc 2.2mg Black turtle bean
Copper 1mg Black turtle bean
Manganese 1mg Black turtle bean
Selenium 3.2µg Black turtle bean
Vitamin A 17IU 720IU Peruvian groundcherry
Vitamin A RAE 0µg 36µg Peruvian groundcherry
Vitamin E 0.21mg Black turtle bean
Vitamin C 0mg 11mg Peruvian groundcherry
Vitamin B1 0.9mg 0.11mg Black turtle bean
Vitamin B2 0.193mg 0.04mg Black turtle bean
Vitamin B3 1.955mg 2.8mg Peruvian groundcherry
Vitamin B5 0.899mg Black turtle bean
Vitamin B6 0.286mg Black turtle bean
Folate 444µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg Black turtle bean
Threonine 0.894mg Black turtle bean
Isoleucine 0.938mg Black turtle bean
Leucine 1.697mg Black turtle bean
Lysine 1.459mg Black turtle bean
Methionine 0.32mg Black turtle bean
Phenylalanine 1.149mg Black turtle bean
Valine 1.112mg Black turtle bean
Histidine 0.592mg Black turtle bean
Saturated Fat 0.232g Peruvian groundcherry
Monounsaturated Fat 0.078g Black turtle bean
Polyunsaturated fat 0.387g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Peruvian groundcherry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Black turtle bean
14%
Peruvian groundcherry
Minerals Daily Need Coverage Score
135%
Black turtle bean
6%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.232g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Peruvian groundcherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.